--- title: Plyometrics: 6 Moves That Burn More Fat in Less Time description: Here's everything you need to know about plyometrics canonical: https://time.com/3934505/fat-burn-workout-moves/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-06-27T12:00:16.000Z article:modified_time: 2026-08-04T07:58:47.775Z article:section: Health og:title: 6 Moves That Burn More Fat in Less Time og:description: Here's everything you need to know about plyometrics og:url: https://time.com/3934505/fat-burn-workout-moves/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt76915a0cc10cb522/69885833196cf42209036d33/105657593-copy.jpg?branch=production&width=358&quality=75&auto=webp&crop=16:9 og:image:width: 358 og:image:height: 201 og:image:alt: woman-lunge-exercise-beach og:type: article twitter:card: summary_large_image twitter:title: 6 Moves That Burn More Fat in Less Time twitter:description: Here's everything you need to know about plyometrics twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt76915a0cc10cb522/69885833196cf42209036d33/105657593-copy.jpg?branch=production&width=358&quality=75&auto=webp&crop=16:9 ---  # 6 Moves That Burn More Fat in Less Time > Sponsored content. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: The Truth About Fat [Watch (HLS stream): The Truth About Fat](https://cdn.jwplayer.com/manifests/uYGhfNfS.m3u8) (5:15)  _Published 2014-06-12. When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? If you said fat, you're not alone_ by [Jennifer Cohen / Health.com](https://time.com/author/health-com/) ## Jennifer Cohen / Health.com Contributor Jun 27, 2015 12:00 PM UTC  Mixed race woman exercising on beach Mixed race woman exercising on beach Getty Images by [Jennifer Cohen / Health.com](https://time.com/author/health-com/) ## Jennifer Cohen / Health.com Contributor Jun 27, 2015 12:00 PM UTC There’s an in-vogue specialized training method that many people are using to get crazy results, and it is one of the fastest methods to get fit in a short amount of time: [plyometrics](http://www.health.com/health/gallery/0,,20488631,00.html). Plyometrics are explosive movements that combine power, speed, and strength by working several body parts at once. Since they recruit more muscles than your average exercise—compare a bicep curl, which isolates only that one muscle, with a move that activates your arms, legs, and core simultaneously, like many of the ones below—you burn more calories not only during your workout, but up to eight hours after you’ve finished. While plyometrics are well-known in the world of sports as a way to help athletes improve their game, they’re starting to take the rest of the fitness world by storm, and for good reason: In addition to toning and sculpting your legs, booty, arms, and abs, plyometrics help to build strength, increase balance and coordination, and improve cardiovascular health. Before you jump off the couch and head to the gym, make sure you’re ready to handle plyometrics; since the difficulty level is somewhat advanced, being able to perform a proper basic [squat ](http://news.health.com/2014/07/02/how-to-do-the-perfect-squat/)and [lunge](http://www.health.com/health/video/0,,20901490,00.html) first is important. Once you’ve mastered those moves, you’re ready to move on. Here are 6 plyometrics that will burn fat in no time: **Squat Jumps** Start by getting into the bottom of a squat position. Your legs should be slightly wider than shoulder-width apart and slightly turned out. Your chest should be out, shoulders back, and core engaged. From here, explode straight up in the air, allowing your feet to leave the ground. Make sure to land softly on your toes when you come down. Doing this will protect your knees and hips. Complete 10-15 squat jumps. **Lunge Hops** Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Repeat this until you’ve completed 10 total lunge hops. **Skaters** Start at the bottom of a squat position. Jump to the left, landing on your left leg, while bringing your right leg behind your left ankle. From here, jump to the right side with your right leg, bringing your left leg behind your right ankle. This completes one rep. Complete a total of 30 skaters. **Toe Taps** Find a stable medicine ball, step, or bench. This will be your base for the toe touches. Stand with your feet shoulder-width apart and arms by your sides. Bring your right toe to the edge of your base. From here jump and switch your feet so that your left toe is at the edge of the base and your right foot is now back on the floor. Repeat this for a total of 30 toe taps. **Medicine Ball Squat Thrusts** Grab a medicine ball and stand with your legs slightly wider than shoulder-width apart. Hold the ball at belly-button height and slowly squat down until your thighs are parallel to the floor or lower. (Do not let your knees extend past the tip of your toes.) From here, explode upwards and toss the medicine ball straight in the air. Keep your eye on it so you can catch it and drop right back into the squat position. Do 12-15 medicine ball squat thrusts. **Medicine Ball Burpees** Grab a medicine ball and stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place the medicine ball between your feet while keeping your hands on the ball. From here, jump back into a pushup position, making sure your hands are placed securely on the ball. Jump your feet forward until you are at the bottom of a squat again, then stand up straight. Try to do 10-12 medicine ball burpees. _Liked these moves? Check out_ [_A 5-Move Workout To Get Your Butt In Shape_](http://news.health.com/2015/05/27/a-5-move-workout-to-get-your-butt-in-shape/) [_This article originally appeared on Health.com_](http://news.health.com/2015/06/16/6-moves-that-burn-more-fat-in-less-time/) _More from Health.com:_ * [How to Stick to a Workout Plan](http://www.health.com/health/gallery/0,,20656688,00.html?xid=time) * [The Best Post-Workout Stretches](http://www.health.com/health/gallery/0,,20706961,00.html?xid=time) * [Your Perfect No-Gym Workout](http://www.health.com/health/gallery/0,,20634717,00.html?xid=time) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3934505/fat-burn-workout-moves/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3934505/fat-burn-workout-moves/"},"headline":"6 Moves That Burn More Fat in Less Time","datePublished":"2015-06-27T12:00:16.000Z","dateModified":"2026-08-04T07:58:47.775Z","description":"Here's everything you need to know about plyometrics","url":"https://time.com/3934505/fat-burn-workout-moves/","keywords":["Exercise & Fitness","fitness","fat","Exercise","Workout","physical activity"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt76915a0cc10cb522/69885833196cf42209036d33/105657593-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Jennifer Cohen / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt76915a0cc10cb522/69885833196cf42209036d33/105657593-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"woman-lunge-exercise-beach","caption":"woman-lunge-exercise-beach","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercisefitness/","name":"Exercise & Fitness"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3934505/fat-burn-workout-moves/","name":"6 Moves That Burn More Fat in Less Time"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"The Truth About Fat","description":"When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? 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